Kicking LEs butt!! Exercise & Self Care Log
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Laural, Love the cha cha comment,thx and your right. I kept moving last few days but 20 people parked their buns in my house for a few nights. Cooking, cooking, more cooking all with wrist braces, compression garments and plastic gloves over. I looked a mess but food was good! DH did the heavy cooking work parts as I told him at 150 a week for Physio you might want to help with the kitchen and cooking prep, it worked, he never moved once away from that stove and jumped when I told him to do something that would bother my wrist tendinitis. Wentfor walks with company but not fast enough to burn all the munchies I ate. Off to gym tomarrow.
Laural how did post cancer appointment go over? Yeah to finishing five years!Anything new and exciting that we need to know about. Hope it was a success
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Hope you all don't mind if I stay re-activated in this thread. I dropped out for a long time but really have to get moving again. I think checking in here will help me hold to the course.
So the Silver Sneakers classic class is great. 6 years ago I would have said it's a 'wuss' class. Now I am so out of condition that an hour of mild exercise & stretching has me sweating. And sore the next day from using muscles I had totally forgotten. The class is twice a week for an hour. My goal to walk on the treadmill at least a mile before or after each class - and maybe other days during the week. I did walk yesterday & today and went to class this morning. I'm walking a mile in 18 minutes. Not a really slow pace, but certainly not a jog either. It sounds slower when I say 3 miles an hour. Oh well, again I have to start somewhere.
Loral - congrats on the five years.
Hugz - Twenty people? Wow. Glad to hear your DH was helpful.
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minustwo. Oh yes by all means jump in. The more encouragement and support the better. We recruit here! Watch when you start exercising because getting to sore will set you back. I figure I'm in for the long haul and so it took many many months for me to get conditioned. I workout at the top end of my heart rate now but my arms are slow going. Yes I have had to lay off them but I don't care I'll just keep puttering away slowly building up again. Sounds like you had a great walk.
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Hugz - I agree. I'm only using 2 lb weights at the Silver Sneakers class when the "normal" people (non-BC and non-LE) are using 3 lb. I used to use 5-7 lbs. But softly - slowly. Hopefully I can build back up.
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minus. Very smart of you to build slowly with weights. University study called PAL program for le exerciser's says to start out with one pound weights unless your use to lifting heavier. It took me about a year and a half to get to seven pounds but now back to way less due to wrist injury. If you miss a few weeks lifting you must always back off to avoid sudden overtaxing the lymph system. I'm pretty much back to square one on the arms. Oh well! Forward march! Nothing stopping me even if I can only exercise my big toe that's better than nothing
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Kicked le in the butt so good at the gym today
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30 min mini tramp yesterday. I liked it
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Hugz - I bought a mini-tramp once.. Unfortunately I broke my arm before I could use it. I was so disgusted with my neuropathy balance issues that I gave it to a young women teacher who never has time to go to a gym.
So far I'm making it to my Silver Sneakers classes twice a week and walking briskly on a treadmill for 20-25 minutes four times a week. I hope to start Yoga another day.
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minus two. Wow your really sticking to your program. It will pay off
I did like the trampoline and will try to do more on it. I have no handle but I have pretty good balance and don't need any. If I had foot neuropathy that would be a different story.
Cardio 30 then doggy trail walk 50 min today. Weighs to. Just gotta keep moving.
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Gymand one hour walk later. Heard the slippery snow is coming tomorrow so I had to make up for it in advance
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Silver Sneakers one hour class and 20 minutes on the treadmill.
I thought I was doing so great, but even at a fairly brisk walking pace, my mile plus is only just over 2400 steps. Sigh. Well, there is some marching in class. And at least I tried out my new light weight shoes today - Nikes w/a gel memory insole. Since I have CIPN and mostly dead feet, this made it much easier. Once I get the problem of blisters that form on the balls of my feet conquered, I can up my mileage.
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Minus. Dang cipn. Sounds like you can work around it. I was just talking about heel blisters on grrr thread.Maybe Glide product will help if it's rubbing that is causing blister.
I don't have cipn but my forefoot has no fat pad left due to aging process. No high heels more than 1 1/2 inch for me! I wear orthotic with gel pad to help cushion foot strike but ultimately cold lazer therapy is my best friend. I may buy one. Expensive but will pay off ...mulling it around.
The runners sound delightful for my problem when I'm not in orthotics. Which Nike name is the runner so I can google it.I have to wear shoes from the moment I get up till bed due to foot pain. It's a bummer for sure minustwo.
Will walk today. Doggy looking at me with those eyes causing guilt.
Ok got to get back into hamster wheel and get moving now!
Edited to add. I got my 55 min walk in before weather turned!
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Boy Hugz - you are dedicated. I'll be interested in hearing more about the cold lazer therapy.
No heels for me. My 'dress' shoes are Easy Spirit Travel Times. Or Sperry Top-Siders. I never thought about losing the fat pad, but that may be part of my problem too
I was so disgusted with the podiatrist. He suggested taking the insole out of my existing New Balance or Merrell shoes and finding a shoe repair place to cover it with suede. Not leather mind you because it's too slippery - suede. He also gave me some temporary arch pads, but the problem is not my arch, it's the ball of my foot. The only shoe he recommended was Geller, and when I ask what would be the next shoe down just a notch in price, he said nothing really. He liked the one that is $379/pair. Ouch. Anyway because I was disgusted, I bought a new light weight shoe. They are Nike-In-Season TR5, with comfort sock liner & memory comfort footbed. They were on sale at Academy for $44.00 so the shoes were less than 1/2 the cost of the darn doc.
Back to exercise. Voila - I was able to increase my treadmill time from one mile to 2 miles today - no blisters. And I increased the speed from a 20 minute mile to a 17 minute mile. Woo Hoo!!
Also ordered a pair of Saucony Grid Ideal Lightweight Running shoes with Gel footpad from DSW at the same time. Since the Nikes are so comfortable, I may not even try those on when they get here. Report to follow.
Sorry ladies (& gents) - I didn't mean to hijack the LE thread with CIPN issues, but comfortable shoes are critical to any exercise program.
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minustwo. Good job on the dreadmill. I'm all for shoe talk. Yup if your feet are bugging you then one will hate excercise. I'll look at the brands you wear.
For cute trendy decent comfy shoes for jeans and skirts I wear alegria brand. Their Leather shoes with soft Cork insoles that mold to you with real suede over insole .wide toe box. Sale price is 69 us funds, usually regular about 100 bucks. Alegriashoeshop.com has free shipping and free shipping returns. Wide toe boxes. They look different and I'm told all in Hollywood wear them. They are heavenly comfortable. No I don't work for them! Nurses and teachers religiously buy them.
Well it's trying to snow so I ignored dogs pleading eyes and holed up today. Stretches though.
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hugz - Thanks - cute shoes on the Alegria site. They look really comfy. I still wear some Clark's shoes too. Some of the styles look similar and those I buy do have leather interiors. Zappos & DSW periodically have them on sale.
This week's goal is to try Yoga for the first time ever Monday or Wednesday.
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Mnustwo. Yup Clarks are in my closet to.
Be so careful starting out with yoga. See it as a long term thing,starting slow and steady thinking that eventually you will progress and master harder poses. Stay off anything that stresses arms or modify the pose, just tell teacher you can't do heavy arm stuff she should find easier poses for you.
Over stretching muscles could set off a muscle pull and cause you to reverse your exercise program. I know this because I did 15 wall push-ups early Jan and set off two wrist tendinitis. I was so stupid. Thought 15 was no problem but now realize my body gets hurt really easy and should have only done 7. Now have learned the hard way....wearing two wrists braces and backed off my arm weights. Ugh dang! Must realize I collect a pension check and am not 20 anymore!
I love my yoga stretches. I do lebed opener for ten minutes then 5-10min yoga stretch followed by my workout then five min cool down.
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I'm going to a different center for Yoga to have access to the teacher who is my favorite for Silver Sneakers. He is about going slowly and taking it easy, and I've already told him I won't be doing planks or downward dogs. Well geez, you mean the senior Silver Sneakers class identifies me as over 20? Of course the main one who pushes me is me. I keep forgetting that I can't do what I used to do at 50, let alone 20. When I remember, it pisses me off.
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minus. You funny. Sounds like you have a good teacher if your following him around town.
Yah, I'm ticked off too that even though I can almost do a pretzel pose I still cease up after fifteen minutes of stretching for a hour. I want the wisdom of an older person and a body of a young fit person. Ugh
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First Yoga class today was very positive. I didn't expect the lack of balance because of the neuropathy in my feet, but I should have known. Then walked 1-1/2 miles on the treadmill. Went to the grocery store and indulged in my absolute favorite - bread. Bought a Rosemary Olive Oil round loaf. That was dinner.
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Minus. Sure sounds like yoga might work out for you if you had a positive. Maybe your balance will improve despite cipn.
Um did you say bread. Its highly possible that I could guess right.... most of the loaf has vanished no doubt.
Flew on treadmill but dragged my butt on the rower today.
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LOL on the bread. I managed to stop after 1/3 of the loaf covered with butter, but since that was my only dinner - no extra pounds this morning.
How did you get going on a rower with LE? I need to do some kind of overhead reach &/or pull down to keep the radiation fibrosis stretched, but I'm very leary of trying.
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Minus, when I'm on the rower I use 95 percent of my body and only arms to carry the handle with me as I row to the end of the row. As soon as I feel arm fatigue beginning I quit immediately. It has taken me 1 and 1/2 years to get up to 7 minutes on the highest setting. Starting out slow again due to le, don't want to overtax arms and back down to 4 minutes due to wrist tendinitis which is improving. I'm soon to ditch my braces anyway except for the gym.
Speaking of braces picture this. When I was cooking yesterday I had le glove on then cotton glove over to absorb sweat then wrist brace on then big plastic glove on to cover the whole thing. Then I cooked dinner. That made four glove like items on my hand. So glad to be ditching braces soon. Dang Le anyway! Major inconvenience.
Sunny and snow melting soon, will take my heart out for a walk!
Edited to say: got 2 miles in 40 min. That's pretty good for my short legs and old body.
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whacked le in butt today at the gym. Felt goid
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I have been living with Lymphedema, and it's no fun! However, I had a few tricks and now it seems to be gone.
- I got a mini trampoline and jumping 2x10 min daily, to flush fluid around
- started to do exercises, like 5 lbs weight lifting
- daily pushups is the BEST! Why nobody was telling me this? It works!!
- essential oils (I use Young Living) applied daily over entire area; I use Grapefruit, Lemongrass and Peppermint, Frankincense
- FlexiTouch pump machine, which I actually haven't been using, nor my compression sleeves, since all of these above are working so well!
I have done so much studies, please feel free to get in touch with me if you want to chat.
Edited by Mods to remove personal email address.
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rtbradley - Good to hear your LE is in remission. I'm guessing you didn't have reconstruction if you're doing push-ups. Or you are quite a ways down the road. Can you go to My Profile and list your diagnosis & treatment specifications? Thanks.
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rtbradley - I didn't see any signs of LE until one day I picked up my old 5lb weights and did about 10 min of lifting, then my arm swelled a little. I have some 3lb weights and I've been afraid to use them. I thought it was because I didn't wear a sleeve. Why do you think the oils help?
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rtbradly nice to hear you have le in control. Feels great doesn't it. mini tramp is great for moving fluid. Regarding push-ups it sounds like you are use to them which is great but for anyone starting with them and not use to them it could start a flare so proceed with caution. Personally I don't as it's not recommended. I follow PAL program designed for le people. I started with one pound weights about a year and a half ago made it up to aprox 6 lbs but had to back off and start fresh over due to tendinitis. That what PAL recommends if you miss a few weeks weightlifting so you don't get a flare.Getting back takes a while but worth it.
Nice to read that people are taking control of their le so it doesn't control them. because your not wearing sleeves I would be careful that you don't overtax your lymph system in that quadrant. Unless you have early stage 0 le it's not reversible so watch carefully. Thx for post rtbradly. Nice to hear good le news once in a while
Ugh raining do I have to walk today!
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HomeMom - what Hugz says. I started back with 1 lb weights several times. I normally use 2lbs now. Maybe I'll get back to my 5 lbs eventually, but I'll probably just go for 'lighter weights/more reps". I won't do push ups. Not worth a possible flare.
Great week. I went to the Silver Sneaker's exercise class twice. Went to Yoga 3 days. Walked on the treadmill between 1-2 miles every single one of the 5 days. I probably can't sustain this level if I need to do anything else in my life, but it was a good jump start out of the recliner.
My LE PT was delighted today to see how much difference the Yoga stretches made. On the more effected side, my arm was only 3% off full range of extension when extending over my head. The other side that suffered broken arm & frozen shoulder is not so great, but it still increased 5 degrees more than last week. I'm excited about the progress and the difference Yoga has made - even though I am not doing positions that require weight on my arms (like downward dog)
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minus. Excellent news. That sneaky silver sneaker stomper class is working for you!
15 mini tramp and 15 hula hoop to mix it up a bit as it was oh so rainy
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Adding to the shoe conversation,,, I'm late to the convo as I've been AWOL for a week!
I recommend RYKA women's Skywalk walking shoes with memory foam insoles. Found them at a discount shoe store and really love them. They are lightweight and very cushion-y. Hope this link works. http://www.beallsflorida.com/online/ryka-womens-sk...
Will check on those Alegria shoes too. I like Clarks too.
Not keeping up with exercise at the moment. Dog had heartworm treatment,, so restricted activity for a month. No long walks. Can't wait for this to be over, as she really wants to be active. And I decide to buy a house with a yard cuz I'm tired of my townhome. Found a place right away,, so busy with buying,, and then a friend introduced me to her friend who wants to buy my townhome! So I'm grateful to have a buyer before I've even listed the place,, but life is a little crazy right now. Then gotta plan moving, painting, etc, etc, But I promise to get back to my aqua class as soon as I can!!
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